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World Class Fitness in 100 words:

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports".
- Copyright Greg Glassman

WOD- Tuesday the 1st of November 2011

WOW it's November already… That means a new challenge. Look below to find out what it is 🙂

7 rounds for time of…

1 round of Cindy

5 Deadlifts 100/70kg

1 round of “Cindy” is

-5 pull ups

-10 push ups

-15 squats

post time to comments

Maintains lumbar curve, head in a neutral position (not looking up or down but straight ahead), knees tracking over toes, weight in the heels, hips higher then knees, bar close to the body and everything is locked down nice and tight.

Also guys the new monthly challenge is working on the squat hold. Try to accumulate 30 seconds in day 1 (today) then keep going up in 30second blocks until we can hang out there for 15min. Watch this video to get an idea of what to do 🙂

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